The study’s authors didn’t provide any recipes for their “Eco-Atkins” diet, but here are a few ways to add some vegetarian fat and protein to your next meal:
• Try high-protein vegetables and grains, including soybeans, couscous, pearled barley, white beans, and lentils. You can also get protein from whole-grain pastas, cereals, and bread. Be aware that unless it’s organic, soy is likely to come from genetically modified (GM) crops whose health effects haven’t been tested.
• Go nuts. Nuts are a good source of omega-3 fatty acids and monounsaturated fats. The highest amounts come from macadamia nuts, hazelnuts, pecans, almonds, cashews, peanuts, pistachios, pine nuts, and then walnuts. Walnuts and pine nuts are also high in healthy polyunsaturated fats, and they’re a tasty addition to salads, if you don’t like eating them plain.
• Do it once a day. You don’t have to give up meat completely. To start, try to eat vegetarian just once a day, and look for protein-rich veggie recipes using the Rodale Recipe Finder.